(go as heavy as possible, but maintain good scap mechanics and range of motion, and stick to the tempo – 5 second rest at the bottom, 5 second hold at top)
Rest as needed
Go heavier on both movements than you did on November 3.
Optional Additional Conditioning Session
If you have the ability to perform two sessions in one day, and you
identify yourself as someone who is stronger than they are
well-conditioned, add in this optional work. Preferably this work would
be performed early in the day, at least 3-4 hours prior to today’s
primary work.
Three sets of:
Run 1600 Meters @ 90% of your 1600 meter PR pace
Rest 2 minutes